For back growth
For back growth, machine row rates higher on our research criteria: easier to progress.
Both are good choices that train the back the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Chest-Supported Row. Same idea with dumbbells: no momentum, no lower-back fatigue.
Machine Row. Chest support removes the lower back from the equation, so the upper back takes all the work.
For back growth, machine row rates higher on our research criteria: easier to progress. Both are good choices that train the back the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Chest-supported row needs dumbbells and a bench, so a home gym covers it. Machine row needs a machine, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.